Falafel pitas

Falafel, the traditional Middle Eastern bean patties, are usually deep–fried. This updated version, delicately spiced and crunchy with grated carrot, is baked for a lower fat result, but is just as delicious. When served in pita pockets with salad and dressing, the falafel makes a filling meal.

Ingredients

1 can chickpeas, about 400 g, drained and rinsed

1 teaspoon extra virgin olive oil

½ teaspoon ground cumin

good pinch of cayenne pepper

good pinch of turmeric

1 clove garlic, crushed

1 tablespoon lemon juice

1 carrot, finely grated

1 tablespoon chopped fresh coriander

salt and pepper

4 large, oval pita breads, about 75 g each

½ cos lettuce or 1 heart of cos lettuce, shredded

2 roma tomatoes, thinly sliced

&frac13; cup (90 g) low–fat natural yogurt

2 tablespoons chopped fresh mint

Preparation

Preheat the oven to 200°C.

Line a baking tray with baking paper.

Put the chickpeas in a bowl with the oil and use a potato masher to mash them until quite smooth.